Wednesday, July 29, 2009
POUNDING OUT THE PAVEMENT
WHAT HURTS???
The SOLE of your FOOT & HEELS are tender and tight
This is why: Overuse. The connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears. Commonly known as Plantar Fasciitis. Usually it feels worse early in the morning, gets better during exercise and painful once you stop.
TREATMENT: Sit in a chair and place a cold bottle of frozen water on its side on the floor in front of you. Put your foot on top of the bottle and, applying medium pressure, roll it back and forth. The cold will reduce swelling while the massage eases the pain.
TIP: Buy shoes with arch support, women with high arches are especially prone to this injury. Cut down the mileage until your foot feels better. Try cardio activity like swimming instead
WHAT HURTS???
Your SHIN area is SORE:
This is why: You have SHIN SPLINTS, caused by doing too much too soon. When you run, your legs absorb a force three or four times YOUR WEIGHT. Piling on miles too quickly can cause the tissue surrounding your shins to become inflamed.
TREATMENT: Wrap an ice cube in a thin rag & firmly rub it up & down your leg, on either side of your shinbone, for 15 minutes at a time
TIP: Hard surfaces exacerbate the pain, so in addition to curtailing mileage, swap in a few runs on the treadmill or a dirt path. Buy shoes with extra cushioning, and replace them every 300 to 500 miles.
WHAT HURTS???
You feel a sudden TWINGE in the BACK of your UPPER LEG, followed by tightness
This is why: The muscles that run down the back of your leg are delicate. Hamstring pulls happen when you add a burst of speed or quickly change direction, especially if the muscles aren't warmed up.
TREATMENT: For severe pain, see your doctor. Mild to medium pain Sit on the floor with your injured leg bent and your other leg straight for support. Using the fingers of both hands, reach behind your leg and apply pressure while stroking upward from your knee toward your glutes for several minutes.
TIP: Strengthen your hamstrings by adding one minute of jogging backward to the end of your regular run.
Maintenance Treatment: RICE Refresher
REST: Or active rest...Just because you strained an ankle doesn't mean you can't use your other three limbs! For some injuries, low impact exercise, like yoga or the elliptical trainer, is ideal.
ICE: For acute injuries, like a sprain or a fall, ice for 10 to 15 minutes to reduce swelling and limit internal bleeding. Continue for 24 hours, allowing skin temperature to return to normal between treatments.
COMPRESSION: Wrap the injured area in an elastic bandage to reduce swelling. Wrap from lower to higher on the body. Start at your toes and end at your calf.
ELEVATION: Rest in a position that allows blood to flow toward your heart lying down with two pillows under your legs, for instance.
WHAT HURTS???
As you pass your arm overhead during your pool session, you feel a SHARP PINCH in your UPPER BACK.
This is why: Repetitive motion can irritate the nerves in your neck and back as your muscles contract.
TREATMENT: Place your opposite hand on the sore side of your neck, on the fleshy portion between the base and your shoulder. Press until you feel the tender spot. Turn your head away from the tight area while applying pressure. Relax, then repeat, until the pain eases.
TIP: Looser muscles equals fewer injuries. Face a closed door and grab the knob with both hands. Lean back from your hips, keeping legs straight. Don't lock knees. Let your head hang; feel the stretch in your upper body as you twist your head from side to side to work out neck stiffness
WHAT HURTS???
Mid-kick, your calf or foot, quad or hamstring gets a NASTY CRAMP
This is why: Dehydration, electrolyte imbalance or weak kicking muscles can trigger calf cramps
TREATMENT: Flip onto your back and propel yourself back toward land with your arms and unaffected leg. If the pain is too great for you to swim, try floating on your back while gently kneading the cramp with one hand.
TIP: Out of the water, slowly stretch the calf muscles by lunging forward with the uninjured leg while keeping the cramped back leg straight. Drink lots of fluids. Help ward off future cramps by eating a banana. High in potassium and having a sports drink pre & post-swim.
WHAT HURTS???
You have pain on the outside of the ELBOW that radiates down your ARM when you swing
This is why: Over time, repeated use of the muscles in the forearm can lead to tennis elbow, which is caused by small tendon tears.
TREATMENT: Stay off the courts for a week and ice your elbow for 15 minutes at a time to reduce inflammation. The best self massage for this injury is called the deep longitudinal stripping method. Start by pressing the thumb of your opposite hand firmly on top of your forearm; begin at the wrist and slide your thumb along your forearm toward the elbow. Use a lubricant, such as oil or lotion, to prevent friction.
TIP: Strong forearms and wrists help stabilize elbow. Using light weights, hold your arms straight in front of you, palms down. Flex and bend wrists up and down 10 times; then rotate wrists from palm up to palm down 10 times. Work up to three sets.
WHAT HURTS???
Yesterday, you were queen of the gym lifting, pressing and flexing. Today you can barely stand up straight.
This is why: Working new muscles, using too much weight and having weak obliques are all prime causes of back pain. Your spine is a column of bones surrounded by tiny muscles holding it in place. Your core is a giant sheath of muscles that stabilize the spine from the front. If your core is weak, strength training can stress the smaller muscles around the spine.
TREATMENT: PATIENCE! With a few days of "ACTIVE REST," the aches should disappear. This means you shouldn't strain your back but stretching, icing and gentle core work are okay. Cross-train by walking and swimming.
TIP: The best moves for strengthening your abdominal muscles are Standard PLANKS and SIDE PLANKS. Hold each for 30 seconds and work up to two minutes
The SOLE of your FOOT & HEELS are tender and tight
This is why: Overuse. The connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears. Commonly known as Plantar Fasciitis. Usually it feels worse early in the morning, gets better during exercise and painful once you stop.
TREATMENT: Sit in a chair and place a cold bottle of frozen water on its side on the floor in front of you. Put your foot on top of the bottle and, applying medium pressure, roll it back and forth. The cold will reduce swelling while the massage eases the pain.
TIP: Buy shoes with arch support, women with high arches are especially prone to this injury. Cut down the mileage until your foot feels better. Try cardio activity like swimming instead
WHAT HURTS???
Your SHIN area is SORE:
This is why: You have SHIN SPLINTS, caused by doing too much too soon. When you run, your legs absorb a force three or four times YOUR WEIGHT. Piling on miles too quickly can cause the tissue surrounding your shins to become inflamed.
TREATMENT: Wrap an ice cube in a thin rag & firmly rub it up & down your leg, on either side of your shinbone, for 15 minutes at a time
TIP: Hard surfaces exacerbate the pain, so in addition to curtailing mileage, swap in a few runs on the treadmill or a dirt path. Buy shoes with extra cushioning, and replace them every 300 to 500 miles.
WHAT HURTS???
You feel a sudden TWINGE in the BACK of your UPPER LEG, followed by tightness
This is why: The muscles that run down the back of your leg are delicate. Hamstring pulls happen when you add a burst of speed or quickly change direction, especially if the muscles aren't warmed up.
TREATMENT: For severe pain, see your doctor. Mild to medium pain Sit on the floor with your injured leg bent and your other leg straight for support. Using the fingers of both hands, reach behind your leg and apply pressure while stroking upward from your knee toward your glutes for several minutes.
TIP: Strengthen your hamstrings by adding one minute of jogging backward to the end of your regular run.
Maintenance Treatment: RICE Refresher
REST: Or active rest...Just because you strained an ankle doesn't mean you can't use your other three limbs! For some injuries, low impact exercise, like yoga or the elliptical trainer, is ideal.
ICE: For acute injuries, like a sprain or a fall, ice for 10 to 15 minutes to reduce swelling and limit internal bleeding. Continue for 24 hours, allowing skin temperature to return to normal between treatments.
COMPRESSION: Wrap the injured area in an elastic bandage to reduce swelling. Wrap from lower to higher on the body. Start at your toes and end at your calf.
ELEVATION: Rest in a position that allows blood to flow toward your heart lying down with two pillows under your legs, for instance.
WHAT HURTS???
As you pass your arm overhead during your pool session, you feel a SHARP PINCH in your UPPER BACK.
This is why: Repetitive motion can irritate the nerves in your neck and back as your muscles contract.
TREATMENT: Place your opposite hand on the sore side of your neck, on the fleshy portion between the base and your shoulder. Press until you feel the tender spot. Turn your head away from the tight area while applying pressure. Relax, then repeat, until the pain eases.
TIP: Looser muscles equals fewer injuries. Face a closed door and grab the knob with both hands. Lean back from your hips, keeping legs straight. Don't lock knees. Let your head hang; feel the stretch in your upper body as you twist your head from side to side to work out neck stiffness
WHAT HURTS???
Mid-kick, your calf or foot, quad or hamstring gets a NASTY CRAMP
This is why: Dehydration, electrolyte imbalance or weak kicking muscles can trigger calf cramps
TREATMENT: Flip onto your back and propel yourself back toward land with your arms and unaffected leg. If the pain is too great for you to swim, try floating on your back while gently kneading the cramp with one hand.
TIP: Out of the water, slowly stretch the calf muscles by lunging forward with the uninjured leg while keeping the cramped back leg straight. Drink lots of fluids. Help ward off future cramps by eating a banana. High in potassium and having a sports drink pre & post-swim.
WHAT HURTS???
You have pain on the outside of the ELBOW that radiates down your ARM when you swing
This is why: Over time, repeated use of the muscles in the forearm can lead to tennis elbow, which is caused by small tendon tears.
TREATMENT: Stay off the courts for a week and ice your elbow for 15 minutes at a time to reduce inflammation. The best self massage for this injury is called the deep longitudinal stripping method. Start by pressing the thumb of your opposite hand firmly on top of your forearm; begin at the wrist and slide your thumb along your forearm toward the elbow. Use a lubricant, such as oil or lotion, to prevent friction.
TIP: Strong forearms and wrists help stabilize elbow. Using light weights, hold your arms straight in front of you, palms down. Flex and bend wrists up and down 10 times; then rotate wrists from palm up to palm down 10 times. Work up to three sets.
WHAT HURTS???
Yesterday, you were queen of the gym lifting, pressing and flexing. Today you can barely stand up straight.
This is why: Working new muscles, using too much weight and having weak obliques are all prime causes of back pain. Your spine is a column of bones surrounded by tiny muscles holding it in place. Your core is a giant sheath of muscles that stabilize the spine from the front. If your core is weak, strength training can stress the smaller muscles around the spine.
TREATMENT: PATIENCE! With a few days of "ACTIVE REST," the aches should disappear. This means you shouldn't strain your back but stretching, icing and gentle core work are okay. Cross-train by walking and swimming.
TIP: The best moves for strengthening your abdominal muscles are Standard PLANKS and SIDE PLANKS. Hold each for 30 seconds and work up to two minutes
CHALLENGE FOR THE WEEK
This last weeks challenge will be how many Machine Gun Kicks you can do in
1 minute leaning one hand against the wall.
HAVE FUN LADIES
1 minute leaning one hand against the wall.
HAVE FUN LADIES
Monday, July 27, 2009
WALK IT AWAY
To burn more calories every day, be mindful of your steps!
Keep a log of your walking mileage to spur you to go even further. Find a pedometer. This will enable you to calculate the amount of steps you're taking along with the amount of calories being burned.
Set weekly goals for yourself and try to beat the level of activity you reached the day before.
This would be a good exercise during your lunch break.
Why do some folks turn red as a tomatoe while working out?
Being flush is a sign of a healthy cardiovascular cooling response. As you work out, your body tries to maintain a safe internal temperature.....It increases blood flow to skin, moving heat away from its core, and turns on the sweat glands cooling you with perspiration. The more fitter you become the more heat you'll release.
Keep a log of your walking mileage to spur you to go even further. Find a pedometer. This will enable you to calculate the amount of steps you're taking along with the amount of calories being burned.
Set weekly goals for yourself and try to beat the level of activity you reached the day before.
This would be a good exercise during your lunch break.
Why do some folks turn red as a tomatoe while working out?
Being flush is a sign of a healthy cardiovascular cooling response. As you work out, your body tries to maintain a safe internal temperature.....It increases blood flow to skin, moving heat away from its core, and turns on the sweat glands cooling you with perspiration. The more fitter you become the more heat you'll release.
Tuesday, July 21, 2009
DON'T LOOSE FAITH
Everyday of our lives we face challenges. Some are more substantial than others, but we learn how to stand by our decisions and weather the storm.
When analysing this chapter in our life concerning weight, we may discover it's not quite as easy to combat as it was when we were younger.
What we use to know about ourselves seems to be obsolete to who we are today.
Every decade it appears a new set of rules apply. We all face these monumental Plato's throughout life, so don't panic....just take a moment to embrace the more wiser you.
During this time I find a lot of people ask me what can they do to loose weight now that they're in a certain age bracket...
As we age our metabolism slows down and it is our job to find away to crank it up a notch.
Everyone is different and what worked for me in my forties may not work for you...however, that is no reason to loose faith in ever loosing the weight.
So much concentration is placed on the outward manifestation of the weight coming off verse the mental aspect of lifestyle change along with the conscious effort going into how much and what we consume.
If all we ever see is a diet filled lifestyle, we will be depriving ourselves of the enjoyment that goes hand and hand with living..........
We shouldn't have to look at food as a big RESTRICTION... But a fuel to REPLENISH our bodies.
We need to slow down when we eat....Set aside enough time to eat and enjoy our meals slowly. Ask for a box to go when dining out, so when the meal arrives at the table half of it can immediately be put away.
When we let our flesh dictate what it wants, it always wants more than it can hold. Don't give it the option to control...Make a conscious decision before you sit down at the table, to pack some to go.
If you eat after 8pm stay up three hours beyond so your food will have a chance to digest before you lie down....The last thing you want to do is work hard at the gym and go home and put every calorie you've burn back in your body when you get home.
Make sure you're drinking enough water and by all means get a good nights rest.
Most of us work really hard in class to burn the calories...lets work just as hard outside the gym with clean living........
Only you and God know what you're doing outside the gym, so make sure not to put your issues on the shoulders of your instructors, coaches, trainers, family or friends....Keep them where it truly belongs and don't loose faith in your ability to reach your personal goals.
Stay diligent and focused on what your triggers within are, then allow yourself to see yourself working toward healthy living not another unrealistic fad diet......They get to be very expensive after awhile.......
Hold on to your money, put one foot in front of the other and PUT THE WORK IN!
When analysing this chapter in our life concerning weight, we may discover it's not quite as easy to combat as it was when we were younger.
What we use to know about ourselves seems to be obsolete to who we are today.
Every decade it appears a new set of rules apply. We all face these monumental Plato's throughout life, so don't panic....just take a moment to embrace the more wiser you.
During this time I find a lot of people ask me what can they do to loose weight now that they're in a certain age bracket...
As we age our metabolism slows down and it is our job to find away to crank it up a notch.
Everyone is different and what worked for me in my forties may not work for you...however, that is no reason to loose faith in ever loosing the weight.
So much concentration is placed on the outward manifestation of the weight coming off verse the mental aspect of lifestyle change along with the conscious effort going into how much and what we consume.
If all we ever see is a diet filled lifestyle, we will be depriving ourselves of the enjoyment that goes hand and hand with living..........
We shouldn't have to look at food as a big RESTRICTION... But a fuel to REPLENISH our bodies.
We need to slow down when we eat....Set aside enough time to eat and enjoy our meals slowly. Ask for a box to go when dining out, so when the meal arrives at the table half of it can immediately be put away.
When we let our flesh dictate what it wants, it always wants more than it can hold. Don't give it the option to control...Make a conscious decision before you sit down at the table, to pack some to go.
If you eat after 8pm stay up three hours beyond so your food will have a chance to digest before you lie down....The last thing you want to do is work hard at the gym and go home and put every calorie you've burn back in your body when you get home.
Make sure you're drinking enough water and by all means get a good nights rest.
Most of us work really hard in class to burn the calories...lets work just as hard outside the gym with clean living........
Only you and God know what you're doing outside the gym, so make sure not to put your issues on the shoulders of your instructors, coaches, trainers, family or friends....Keep them where it truly belongs and don't loose faith in your ability to reach your personal goals.
Stay diligent and focused on what your triggers within are, then allow yourself to see yourself working toward healthy living not another unrealistic fad diet......They get to be very expensive after awhile.......
Hold on to your money, put one foot in front of the other and PUT THE WORK IN!
Monday, July 20, 2009
CYCLE 2 CHALLENGE OF THE WEEK
How many situp extensions you can do in 1 minute
This sit up is done in a chair or bench where you extend your legs straight out and pull your knees completely up to your chest for a count of 1.
These are due by Saturdays class.
This sit up is done in a chair or bench where you extend your legs straight out and pull your knees completely up to your chest for a count of 1.
These are due by Saturdays class.
Tuesday, July 14, 2009
YOU ARE AN ORIGINAL
It amazes me how much we are compared to others in the world.
Is it necessary to have the similarities of others? Does it give us any more credibility of character or just one more thing to be discontent about?
No matter how much we look, act or behave like someone else, we are all originals.
I'm sure a lot of us have grown up admiring one person or another....As a child I was a Linda Carter fan, "Wonder Woman." I admire strong, articulate beautiful women. To me, it is more about image and self confidence....I craved for the things I lacked within myself...in essences I used it as a confidence booster...
As ironic as it maybe, we often look for examples in the world that resemble ourselves and we hold on to them and may even make small comparisons......For example: I've been compared to GI Jane "Angelina Jolee"....Carmeletta Jeter a world class 100 meter sprinter. Someone even told me I reminded them of Diana Ross without the makeup....OKAY
It doesn't matter if you have a look alike somewhere in the world....we are all originals, even if you are an identical twin.
I would encourage anyone to be confident in your own skin. Enjoy who God has made you to be. It's okay to admire someones body or personality, but never loose sight of your own beauty, gifts and talents....Remember, if you were able to have everything you admired in someone else, you still wouldn't be them, you would remain you.
No one really wants to be referred to as a look alike or a copy cat....but there is something in us all that makes us smile when we're being compared to someone famous. Go figure
Whether you believe it or not, your originality is unique and should be celebrated. Because you exist in the world, it is a more interesting place to live. We can learn so many things from each other just the way we are.
It can be so encouraging to see someone whose come from some of the same struggles we have and end up in a rewarding place due to hard work and disciple. It's very motivating. I strongly promote having positive influences as role models. I found it to be a source of visual strength for me during my pursuit of loosing 100lbs in 6 months.
I wasn't born with the body of a supermodel, but one of an athlete. I've been a runner every since I could walk and a sprinter throughout my collegian years. So, my body type is athletic NOT MASCULINE. There is a difference an a beauty to the female symmetry of all body types that is unmistakably attractive to the opposite sex and even appealing among one another.
There is nothing wrong with our eyes....certain attributes appeal to us more so than others...especially those things we maybe lacking ourselves.
In a nutshell, be happy with who you are on the way to where you're going in life. Strive to be the best you, you can be. Set realistic goals for yourself, and don't be overly consumed attempting to chase after others accomplishments.... Celebrate in achieving your own...
Because after all, YOU ARE ALREADY A WINNER AND "YOU ARE AN ORIGINAL!"
Is it necessary to have the similarities of others? Does it give us any more credibility of character or just one more thing to be discontent about?
No matter how much we look, act or behave like someone else, we are all originals.
I'm sure a lot of us have grown up admiring one person or another....As a child I was a Linda Carter fan, "Wonder Woman." I admire strong, articulate beautiful women. To me, it is more about image and self confidence....I craved for the things I lacked within myself...in essences I used it as a confidence booster...
As ironic as it maybe, we often look for examples in the world that resemble ourselves and we hold on to them and may even make small comparisons......For example: I've been compared to GI Jane "Angelina Jolee"....Carmeletta Jeter a world class 100 meter sprinter. Someone even told me I reminded them of Diana Ross without the makeup....OKAY
It doesn't matter if you have a look alike somewhere in the world....we are all originals, even if you are an identical twin.
I would encourage anyone to be confident in your own skin. Enjoy who God has made you to be. It's okay to admire someones body or personality, but never loose sight of your own beauty, gifts and talents....Remember, if you were able to have everything you admired in someone else, you still wouldn't be them, you would remain you.
No one really wants to be referred to as a look alike or a copy cat....but there is something in us all that makes us smile when we're being compared to someone famous. Go figure
Whether you believe it or not, your originality is unique and should be celebrated. Because you exist in the world, it is a more interesting place to live. We can learn so many things from each other just the way we are.
It can be so encouraging to see someone whose come from some of the same struggles we have and end up in a rewarding place due to hard work and disciple. It's very motivating. I strongly promote having positive influences as role models. I found it to be a source of visual strength for me during my pursuit of loosing 100lbs in 6 months.
I wasn't born with the body of a supermodel, but one of an athlete. I've been a runner every since I could walk and a sprinter throughout my collegian years. So, my body type is athletic NOT MASCULINE. There is a difference an a beauty to the female symmetry of all body types that is unmistakably attractive to the opposite sex and even appealing among one another.
There is nothing wrong with our eyes....certain attributes appeal to us more so than others...especially those things we maybe lacking ourselves.
In a nutshell, be happy with who you are on the way to where you're going in life. Strive to be the best you, you can be. Set realistic goals for yourself, and don't be overly consumed attempting to chase after others accomplishments.... Celebrate in achieving your own...
Because after all, YOU ARE ALREADY A WINNER AND "YOU ARE AN ORIGINAL!"
Friday, July 10, 2009
CYCLE 2 WEEKLY CHALLENGE
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This weeks challenge is SQUATS
15 MINUTES SQUAT
1ST 10 MINUTES you are leaning up against the wall
Last 5 MINUTES you are squat away from the wall in the middle of the floor
Push Pass the burn....because your legs are going to be on FIRE!!!!!!
15 MINUTES SQUAT
1ST 10 MINUTES you are leaning up against the wall
Last 5 MINUTES you are squat away from the wall in the middle of the floor
Push Pass the burn....because your legs are going to be on FIRE!!!!!!
Wednesday, July 8, 2009
Greek-Style Tilapia
Total time 30 minutes
Makes 4 main dish servings
1 to 2 lemons
1 1/2 lbs. tiapia fillets
1 Tbsp chopped fresh oregano leaves, plus oregano sprigs for garnish Salt and pepper
1 pt. grape tomatoes, each cut length wise in half
8 oz orzo pasta
1. Preheat over to 400 F. From lemons grate 1/2 teaspoon peel and squeeze 1/4 cup juice.
2. In 13" by 9" glass or ceramic baking dish, arrange tilapia fillets. Evenly sprinkle fillets with lemon juice and peel, chopped oregano, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add tomatoes to baking dish around tilapia; cover with foil and roast 16 to 18 minutes or until tilapia is opaque throughout and tomatoes are tender.
3. Meanwhile, heat covered 4 quart saucepan of salted water to boiling on high. Add orzo and cook as label directs. Drain well.
4. Serve tilapia, tomatoes, and orzo with juices from baking dish.
Each serving About 395 calories. 36 g protein, 50 g carbohydrate, 6 g total fat 0 g saturated 2 g fiber 0 mg cholesterol, 310 mg sodium.
Roasted Salmon with Summer Squash
Total time 30 minutes
Makes 4 main dish servings
1 lemon
4 pieces (5 oz. each) skinless salmon fillet Salt and pepper
4 medium (8 oz. each) summer squash (zucchini and yellow) each cut diagonally into 1/2 in slices
1 Tbsp. chopped fresh tarragon leaves plus additional sprigs for garnish
1. Preheat oven to 400 F. From lemon, grate 1/2 teaspoon peel and squeeze 3 tablespoons juice.
2. Place salmon in 13" by 9" glass or ceramic baking dish. Sprinkle with lemon peel, 1 tablespoon lemon juice, 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Roast salmon 14 to 16 minutes or until just opaque throughout.
3. Meanwhile, in 4 quart saucepan, place steamer basket and 1 inch water. Heat water to boiling on high. Add squash; cover and reduce heat to medium. Steam vegetables 8 minutes or until tender. Transfer to medium bowl and toss with tarragon, 1/4 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and remaining 2 tablespoons lemon juice. Arrange squash and salmon on dinner plates; garnish salmon with tarragon sprigs.
Each serving About 275 calories, 37 g protein, 8 g carbohydrate. 11 g total fat (2 g saturated), 3 g fiber, 93 mg cholesterol, 375 mg sodium
Jamaican Jerk Chicken with Sweet Potatoes
Total Time 40 minutes
Makes 4 main-dish servings
1 1/2 lbs. sweet potatoes, cut into 1 inch chunks salt and pepper
4 tsp. olive oil
1 bunch green onions (about 6), each cut into 1 inch pieces
1 chicken (3 1/2 to 4 lbs.), cut into 8 pieces and skin removed from all but wings
1 Tbsp. jerk seasoning
1. Preheat oven to 450 F. In large bowl, toss sweet potatoes with 1/4 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and 2 teaspoons oil until coated. Arrange potato chunks in 15 1/2" by 10 1/2" jelly-roll pan and roast 20 minutes. Add green onions to pan; stir to coat green onions with oil and continue to roast 10 minutes longer or until vegetables are tender and golden.
2. Meanwhile, line another 15 1/2" by 10 1/2" jelly0roll pan with nonstick aluminum foil. In large bowl, toss chicken pieces with jerk seasoning, 1/4 teaspoon salt, and remaining 2 teaspoons oil until coated. Arrange chicken in pan and roast 25 minutes or until juices run clear when thickest part of chicken is pierced with tip of knife.
3. Serve chicken with sweet potatoes and green onions.
Each serving About 475 calories, 48g protein, 31 g carbohydrate, 17 g total fat 4 g saturated, 4 g fiber, 141 mg cholesterol, 655 mg sodium
WHO'S LOVING US?
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In this complex world we're living in, there are so many THINGS we attach ourselves to. We reach for THINGS that make us feel good about ourselves, no matter how damaging it maybe to our daily living......
THINGS become conclusively controlling, even a necessity in our day to day activities.
When we become dependent on THINGS to reaffirm us of our worth, purpose or existence, we loose our sense of inward identity.
We attract to us what we project outwardly. Why do we attract certain type of people to us...they share the same familiar spirits or once did. Those same luring characteristics we were and are accustom to dealing with and we easily allow them back into our lives. When we become aware of the patterns associated with these vices we can better maneuver our way around them.
Sometimes loving outwardly causes us to ignore our inward knowing, telling us something isn't right with this person or THING.
THINGS in this life are temporal....they don't last, nor do they give us the lasting satisfaction we crave. Within us all lies the need for LOVE & ACCEPTANCE....How we tend to go after it varies from person to person...but the underlined factor is it strongly exist within us all...
Take a moment to ask yourself; "What do I reach out for when in need of undying love?" For some it maybe a pet, others a dear friend, a spouse, sexual acquaintances, being in the arms of a caring parent....curling up with a good movie and your favorite comfort foods....working out, getting hair/nails and toes done or going shopping, even acts of service in the community or house of worship.
There are many THINGS we reach OUT to for relief, but rarely look inward for........
There is so much wealth stored up within us that we take for granted...so many valuable sources of talent and wisdom, hidden behind mountains of shame we wear as outer garments for one reason or the other.....
We mask our beauty, because of a moment of indiscretion in our past...We attempt to move pass them, yet we continue to carry them around like baggage we never through in the trash...
Underlined self loathing of guilt has stripped many of us from living a more satisfying existence.
Every last one of us has GREATNESS within. Potential to soar and ability to achieve remarkable feats........We all don't have to be known celebrities or athletes to leave our mark....In the eyesight of God we are more spectacular than the plants we know in the sky as stars....
As we stand in front of the mirror to behold the image we see...the real identity comes when we can say I'm in love with the TRUE INNER ME....We may all not measure up to the status of a supermodel...we may not all be shaped like a coke bottle...our teeth might not be straight or as white as snow...But we all have unique qualities to share with one another & the world for sure.
One thing is for certain, we will leave behind this shell of a person we've acquainted ourselves with over the years. Lives will be affected and there will be many tears....lets not wait until we're dead and gone for kind words & love to be expressed about us that we should have heard while we lived.
Lets make it our priority to LOVE OURSELVES the way Jesus did....It's okay to say I love me and all God created me to be. We no longer have to wait for that significant event to accredited us being loved....Everyday we take a breath is evidence of Who's Loving Us.
Now it's time for us to stand up despite how we feel and openly admit, "I'M IN LOVE WITH ME and I AM WORTHY OF TRUE LOVE!"
THINGS become conclusively controlling, even a necessity in our day to day activities.
When we become dependent on THINGS to reaffirm us of our worth, purpose or existence, we loose our sense of inward identity.
We attract to us what we project outwardly. Why do we attract certain type of people to us...they share the same familiar spirits or once did. Those same luring characteristics we were and are accustom to dealing with and we easily allow them back into our lives. When we become aware of the patterns associated with these vices we can better maneuver our way around them.
Sometimes loving outwardly causes us to ignore our inward knowing, telling us something isn't right with this person or THING.
THINGS in this life are temporal....they don't last, nor do they give us the lasting satisfaction we crave. Within us all lies the need for LOVE & ACCEPTANCE....How we tend to go after it varies from person to person...but the underlined factor is it strongly exist within us all...
Take a moment to ask yourself; "What do I reach out for when in need of undying love?" For some it maybe a pet, others a dear friend, a spouse, sexual acquaintances, being in the arms of a caring parent....curling up with a good movie and your favorite comfort foods....working out, getting hair/nails and toes done or going shopping, even acts of service in the community or house of worship.
There are many THINGS we reach OUT to for relief, but rarely look inward for........
There is so much wealth stored up within us that we take for granted...so many valuable sources of talent and wisdom, hidden behind mountains of shame we wear as outer garments for one reason or the other.....
We mask our beauty, because of a moment of indiscretion in our past...We attempt to move pass them, yet we continue to carry them around like baggage we never through in the trash...
Underlined self loathing of guilt has stripped many of us from living a more satisfying existence.
Every last one of us has GREATNESS within. Potential to soar and ability to achieve remarkable feats........We all don't have to be known celebrities or athletes to leave our mark....In the eyesight of God we are more spectacular than the plants we know in the sky as stars....
As we stand in front of the mirror to behold the image we see...the real identity comes when we can say I'm in love with the TRUE INNER ME....We may all not measure up to the status of a supermodel...we may not all be shaped like a coke bottle...our teeth might not be straight or as white as snow...But we all have unique qualities to share with one another & the world for sure.
One thing is for certain, we will leave behind this shell of a person we've acquainted ourselves with over the years. Lives will be affected and there will be many tears....lets not wait until we're dead and gone for kind words & love to be expressed about us that we should have heard while we lived.
Lets make it our priority to LOVE OURSELVES the way Jesus did....It's okay to say I love me and all God created me to be. We no longer have to wait for that significant event to accredited us being loved....Everyday we take a breath is evidence of Who's Loving Us.
Now it's time for us to stand up despite how we feel and openly admit, "I'M IN LOVE WITH ME and I AM WORTHY OF TRUE LOVE!"
Thursday, July 2, 2009
CYCLE 2 CREW CHALLENGE
This weeks Challenge are DIPS
See how many Dips you can do in 1 minute and 30seconds
Make sure your behind almost touches the floor for each one you complete
See how many Dips you can do in 1 minute and 30seconds
Make sure your behind almost touches the floor for each one you complete
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